CrossFit Sweat Shop – Walnut Creek

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WOD Insights 2/26

Monday
A spin on the classic DT workout. Rx’d has slightly less rounds than other options, but everyone runs the same. Choose a weight you can move through quickly, even unbroken. Keep the intensity up and keep it relatively light. This workout should be around 20 minutes so choose your wright and reps accordingly.

Rx’d
200m Run
3 Rounds of DT
403m Run
2 Rounds of DT
603m Run
1 Rounds of DT
800m Run

ADV, Beefy, Bison
200m Run
4 Rounds of DT
403m Run
3 Rounds of DT
603m Run
2 Rounds of DT
800m Run

DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight:
Rx’d & ADV: 95/65
Beefy: 135/95
Bison* : 155/105 (actual DT weight)

Tuesday
Back squats, sets of 3 with the same weight across all work sets. For the finisher, if double unders are something you get hung up on, spend no more than 45 seconds to get them in. Scale back the reps or do single unders if needed.

A.) Back Squat
5×3 *Across

B.)
AMRAP in 7 minutes of:
20 DU (30)
10 Dumbbell Snatches 40/25 (ADV: alternating aprox 50-35)

Wednesday
The weight should be pretty light on this one. I would recommend going singles on the clean and jerks. This is a good workout to work on pacing, don’t go out too hot.

Rx’d
15-12-9
Front Squats 95/65
Hanging Knee Raises or sit ups
— then —
Row 400m
— then —
3 rounds of:
10 Wall Balls
10 Kettlebell Swings 53/35
— then —
Row 400m
— then —
12-9-6
Clean & Jerks 95/65
Burpees

ADV:
Buy in 800m Row
15-12-9
Front Squats 115/75
Toes to Bar
— then —
3 rounds of:
12 Wall Balls
12 Kettlebell Swings 70/44
— then —
12-9-6
Clean & Jerks 115/75
Bar Facing Burpees

Beefy:
15-12-9
Front Squats 135/95
Toes to Bar
— then —
3 rounds of:
15 Wall Balls
15 Kettlebell Swings 70/53
— then —
12-9-6
Clean & Jerks 135/95
Bar Facing Burpees
Cash out: 800m Row

Thursday
This 18 minute AMRAP has 3 runs sprinkled in at minute 0, 6 and 12. Since there are 3 mins in only an 18 minute time domain, I wanted the runs to be intense and a little quicken than normal. Choose a thruster weight that you can do unbroken. These rounds should go by quickly so grab your picks or whiteboards to keep track.
18 minute AMRAP
12 Box Jumps
9 Thruster 75/55 95/65 115/75
6 Pull ups ADV: C2B

@ minute 0:00, 6:00, 12:00 Run 403m

Friday
Snatch day! If you have shoulder or overhead mobility issues feel free to stick to the clean. We will be going over Snatches in a slightly different format so look forward to some new cues and drills. For Part B, look back and see if you’ve done this workout from  11/21/17 and 8/29/17. ADV can switch to singles after minute 8 to get some heaver lifts in. For part B., the reps ascend by 3 until the 8 minutes is up.

A.) EMOM for 15 minutes
2 Snatches
ADV: 1 after minute 8:00

B.)
As many reps as possible in 8 mins of:
3 Barbell Lunges (Rxd: 75/55) (ADV: 95/65) (BEEF: DB Front Rack Lunge Steps 50/35)
3 Sit-ups or Hanging Knee Raises (ADV: T2B)
6 Barbell Lunges
6 Sit-ups
9 Barbell Lunges
9 Sit-ups
12 Barbell Lunges
12 Sit-ups
15 Barbell Lunges
15 Sit-ups.
etc……..

compare 11/21/17 8/29/17

Saturday
8:00 Class only* Buying in and cashing out with a run. Row option for rain forecast. The barbell cycling should be quick so keep it light with minimal breaks.

Buy in: 800m Run
3 Rounds
12 Front Squats 95/65 115/75 135/95
6 Bar Facing Burpees
12 Shoulder to Overhead
6 Bar Facing Burpees
Cash out: 800m Run

Sunday
Classic Cindy. Break up the push ups sooner rather than later, these get spicy!

“Cindy”
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Compare Oct. 22

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